Uhlelo Amazing in the gym kwabesilisa nabesifazane ukuba ulahlekelwe isisindo

Kuleli zwe lanamuhla izenzo ihlelo ubuhle. Abantu ngokuyinhloko sinake idatha yangaphandle. Abantu ikhange nakakhulu futhi kube slimmer, imibono nomdlandla kakhudlwana kuyobazuma. Ngakho-ke ukuzivocavoca nsuku zonke is kuyanda.

La makilasi lokucabanga ulwazi ayisisekelo ekubhaleni uhlelo ukuqeqeshwa, ukukhetha ukudla. Uma une ulwazi olunjalo ayitholakali, kungcono ujike umqeqeshi.

Izivakashi eziningi nentshisekelo ejimini, uhlelo Amazing ukuzikhethela evutha amafutha sinikela impumuzo. Lapho kuqala ukushisa konke ufuna ube nomzimba toned ngaphandle amafutha ezindaweni ezingafanele. It esiqotho endleleni besilisa nabesifazane. Ukuqeqeshwa lokuqala nelesibili kuyoba ukuhluka. Ake sizame ukuba sihlaziye kubo.

Imithetho eyisisekelo ekunciphiseni umzimba

Ngaphambi kokucubungula uhlelo Amazing, kumelwe ufunde imithetho eyisisekelo:

• Kudingeka sisebenze hhayi kuphela inkinga ezindaweni zomzimba, laphezu kwakho konke iqembu imisipha, ngaphandle kwalokho ifomu uyobheka inharmonious;
• Kufanele sihlanganise ukuqeqeshwa wamandla cardio, ukungavumeli umehluko zabo;
• ngaphambi ukuqeqesha udinga efudumele ezinhle kuze ukugwema ukulimala;
• kufanele uqale ukuqeqesha nge umzimba ezilula, kancane kancane kokuthuthela kulokulukhuni
• ngokuyinhloko kukhona ukuqeqeshwa amandla, futhi ngemva - cardio;
• akakwazi ukwenza nsuku zonke, isikhathi esingcono izinsuku 2.

Jima kwesisindo

Indlela ephumelela kakhulu ngokuya kwesisindo umzimba kukhona supersets. Njengoba wazi, ukushiswa fat kuyoba icala uma ukuqeqeshwa burns eziningi kilojoule, kodwa kungenzeka ukuba sifinyelele ukuqeqeshwa ephezulu umfutho. Ukwanda amaqoqo kanye reps, wehlise isikhathi ukuphumula kanye kwalokho cardio kuzosiza inqubo ukuncipha.

Kuyini superset?

Supersets zivame kufakwe uhlelo ukuqeqeshwa isisindo ukulahleka. Lo mqondo kusho ekuletheni kwelinye indlela, ukuzivocavoca ezimbili ngaphandle kokuphumula. Ngakho, ngesikhathi sinye siyafanana, ungenza kabili kuka ekuqeqesheni ngendlela classical. Amandla kwenza umzimba ukusebenza ngesivinini, ukuchitha amandla, okwenza amafutha inqubo ukushiswa ishesha.

Ukuqeqeshwa amantombazane

uhlelo ukuqeqeshwa ejimini ngoba amantombazane ukuncipha yakhelwe ukwenza imisebenzi eminingana:

• ukukhuthazela ngcono;
• ekuqiniseni uhlelo zenhliziyo;
• esivuthayo fat;
• olondolozela kwemisipha.

Zonke amaqembu kwemisipha uzobe ihlukaniswe izinsuku ezintathu, umsebenzi ngamunye kufanele libe 3-4 nama 15-20 ezinikezwa. Ngokufanele ukuqeqesha kwimodi 3 amasethi ezinikezwa 20 noma 4 kuya ku-15.

Ngosuku lokuqala jika umlenze cindezela, amahlombe, umhlane, biceps:

• hyperextension futhi ephakamisa imilenze;
• ebhentshini cindezela platform kanye nese bayiphendule dumbbell
• hip isandiso ngesikhathi crossover futhi wagxila ekhanda block engenhla;
• ngokuletha imilenze ku crossover futhi ukudonsa block ovundlile.

Ngosuku lwesibili isitimela umlenze cindezela, esifubeni:

• ezimazombe emithambekeni bayichezukisa ebhentshini barbell emahlombe;
• squats futhi cindezela amanga dumbbell (degrees 30);
• isandiso umlenze bahlalisa dumbbell wiring;
• egoba imilenze yakhe ilele futhi pullover.

Ngosuku lwesithathu jika imilenze, amathole, ABS, emuva, emahlombe, triceps:

• ephakamisa imilenze phezu kwebhentshi futhi kuyanda on izinzwane zakho nge dumbbell;
• lift efile, futhi ngemva kwayo kusukela block engenhla (isango reverse);
• lunges kanye ebhentshini cindezela barbell ngemuva ekhanda lapho ngimi;
• Hack squats bese ucindezela French.

Ukuzivivinya Abantu

Amazing icebo neminye zabesilisa wenza imisebenzi elandelayo:

• evutha amafutha;
• impumuzo Muscle;
• ukuthuthukiswa sokukhuthazela.

Ngosuku lokuqala isitimela cindezela, emuva nasesifubeni:

• ezimazombe ebhentshini futhi nokuphakamisa izinyawo (3 amasethi 12-20 rep);
• deadlift 3h8-12 futhi nemithambeka nge barbell emahlombe akho 5h10-15;
• 4h8-12 ebhentshini cindezela bese dumbbell 4h12-15 wiring;
• Rod Rod e emthambekeni (isango reverse) 4h8-15 futhi ngemva kwayo nge block engenhla ngoba ikhanda 4h10-15.

Eyesibili usuku jika ingalo:

• Ukususwa kwamanzi 5h8-12 ngemishayo isandiso izingalo block engenhla 5h10-20;
• ukudonsa-ups (isango reverse) 4h8-12 flexion kanye barbell emi 4h12-15;
• French cindezela 3h10-20 futhi zinyakaze nge dumbbells 3h10-15;
• alo izandla ihlezi 3h12-20 pullover 3h12-15.

Ngosuku lwesithathu lomhlangano nabezindaba isitimela, imilenze emahlombe:

• ezimazombe ku 3h12-20 Vise futhi hyperextension 3h10-15;
• 5h8-12 squats nasemlenzeni isandiso ohlezi 5h12-20;
• barbell ebhentshini cindezela emi 4h8-12 mahi futhi dumbbells esandleni 4h12-20;
• ebhentshini barbell ngenxa ikhanda imi 4h10-12 and dumbbell swings phambili 4h12-20.

ukuqeqeshwa Circuit

ukuqeqeshwa uhlelo egumbini ngoba intombazanyana ku indlela isiyingi kuhlukile imisebenzi zabesilisa. Plus ukuqeqeshwa wesifunda wukuthi ungakwazi ukusebenza zonke amaqembu kwemisipha kwelinye ukuvakashelwa ehholo. Ukuze nokulahlekelwa amafutha kuyamangalisa ngempela.

Ngaphezu kwalokho, lokhu kuqeqesha ukusheshisa umzimba, ngcono ukukhuthazela futhi sinciphise isikhathi ukulayisha. Iphuzu liwukuthi ukwenza umzimba ngoba wonke amaqembu kwemisipha, omunye ngemva komunye ngaphandle kokuma. Lokho sifundo yakhiwe omunye indlela iqembu umsipha ngamunye. Lena umsebenzi kakhulu amandla futhi idla izingilazi amandla amaningi, ngakho ukusebenza izinsimbi ezisindayo kulokhu akukwazi ngisho indoda.

Phakathi ukuqeqeshwa udinga zidlule 3-5 imizuliswano wenze 12-20 rep nge akukho ukuphumula emkhatsini izivivinyo kumbuthano efanayo. Cabangela uhlelo Amazing.

Usuku lokuqala:

• ezimazombe ebhentshini;
• hyperextension;
• Rod kusukela block engenhla inhloko;
• squats;
• push-ups isango ububanzi;
• ukuhlaselwa;
• emi cindezela dumbbell;
• Umlenze isandiso phansi;
• Dumbbell wafaka emthambekeni;
• izinyawo yenyuka kocingo.

Ngosuku lwesibili:

• ephakamisa imilenze ebhentshini;
• emithambekeni nge barbell emahlombe akho;
• Cindezela dumbbells amanga engela;
• deadlift;
• Rod Rod e emthambekeni (isango reverse);
• esicathama e Hack;
• push-ups nemigoqo;
• egoba imilenze yakhe ilele;
• barbell ebhentshini cindezela emi ngenxa ikhanda;
• emi zinyakaze nge barbell.

Nakuba leli cebo ukusebenzisa in ejimini futhi izikhathi ezimbili ngesonto, kodwa ngeke ngokufanele bahlanganyele izikhathi 3 noma ngisho 4, nje kushintshana ukuqeqeshwa. Lokhu kuzosiza kilojoule ngaphezulu futhi ulahlekelwe isisindo ngokushesha.

Uhlelo lokuvivinya umzimba kufanelekile besifazane kanye namadoda, ngoba umthwalo kwasakazwa ngokulinganayo, futhi akukho ukugcizelela kunoma iyiphi neqembu elilodwa imisipha, ngoba amafutha evutha isidingo negalelo esibanzi emzimbeni, kunokuba kuhloswe abaqeqesha imisipha ethile.

Ngokwenza i-avareji ka-15 ezinikezwa elilodwa umsebenzi, ezine isondo (1 ihora) ongenza isinyathelo 600 (10 amaminithi). Lena komthwalo osindayo kakhulu, okuyothi ngalo amafutha uyozishisa kahle. Ngamagama kokusebenza, lokhu kuqeqeshwa kakhulu, kudla isikhathi, futhi umsebenzi uyoba ukugqoka. Nokho, ngemva kwezinyanga ezimbalwa, imiphumela kuzozwakala, futhi uzoqaphela ukuthi wonke amabutho wachitha neze yize.

cardio

Ukusebenzisa uhlelo ejimini udinga ukunika amandla kardiosessii kumaminithi angu-30 sithuthukiswe amafutha esivuthayo. Ngemva ukuqeqesha bonke glycogen imisipha isetshenziswa, futhi kulesi sikhathi iyona engcono kakhulu cardio. Ukuze amandla emzimbeni uphoqelekile ukuba bashise izitolo amafutha cishe ngokushesha, njengoba glycogen usehambile. Isikhathi eliphezulu ukuzivocavoca kuba imizuzu 45.

Uma ukwenza cardio phambi ukuqeqeshwa amandla, noma ngolunye usuku, amanoni kuqala ukuze ishiswe imizuzu engamashumi amathathu emva kokuqala, njengoba uzobe wachitha ngokuyinhloko glycogen. Ngakho-ke, isikhathi kahle ngoba ukuzivocavoca - emva amandla. Cardio kungenziwa kwi umile bike, Isigayo noma ellipsoid, ukuthi akubalulekile kangako. Kubaluleke kakhulu ukugcina izinga inhliziyo ezonini target, lapho amafutha ishiswa kakhulu ngokujulile. It ingabalwa kanje: 220 lokususa engu futhi iphindwe 0.7.

Ezemidlalo Ukudla isisindo ukulahleka

ukuqeqeshwa uhlelo ejimini kwabesifazane labesilisa - hhayi into ebaluleke kakhulu ekunciphiseni umzimba. Elamukelekile akuyona kufezekiswe ngaphandle umsoco ofanele. Ngakho-ke, ekulweni amafutha udinga ukulandela ukudla - ukusebenzisa imali engaphezu kwaleyo uthola. Ziningi ukudla, njengawo umsebenzi, kodwa muva nje abadlali uncamela protein ne-carbohydrate. Isiphetho sendaba kuza kushintshana edonsa amaprotheni kanye carbohydrate, esiza ukunciphisa umzimba kancane futhi ngokuqinisekile.

Ukudla amantombazane

Emantombazaneni ukudla imijikelezo zimi kanje:

• 1 usuku 2 - amaprotheni (2 g amaprotheni 0.5 g carbohydrate ngalinye 1 kg isisindo);
• Usuku 3 - carbohydrate (5 g ukudla okumahhadla nomoya-1 g amaprotheni ngalinye 1 kg isisindo);
• Usuku 4 - ezixutshiwe (2 g yama-protein 2 g carbohydrate ngayinye esisindo 1 kg).

Ukudla Abantu

Ngoba abantu, izinga ukudla kufanele kube phakathi komkhawulo:

• 1 usuku 2 - amaprotheni (3 g amaprotheni kanye 0.5 g carbohydrate ngalinye 1 kg isisindo);
• Usuku 3 - carbohydrate (6 g ukudla okumahhadla nomoya-1.5 g amaprotheni ngalinye 1 kg isisindo);
• Usuku 4 - Mixed (2.5 amagremu amaprotheni kanye 3 amagremu carbohydrate ngayinye 1 kg esisindo).

kwesisindo supplements

Ibhekwa ethandwa kakhulu phakathi izitofu fat L-carnitine. Le into olukhiqizwa umzimba wethu, kodwa akwanele ukuba ashise amafutha asemzimbeni. Kuyaphawuleka ukuthi ngaphandle ukudla izidakamizwa ngeke isebenze. Okungukuthi, udinga badle ama-kilojoule mancani kunalokhu ukuchitha. Ngokuhlangana ukudla, ukuvivinya umzimba bese carnitine, kuyokunikeza umphumela omuhle.

L-Carnitine itholakala ubhuqu ewuketshezi, kuyazuzisa ngempela ayibizi. Futhi okudume kuyinto sikaphalafini fat Lipo 6, kuyafaneleka ezibizayo okungaphezu izindlela langaphambilini, Nokho, kuyaphumelela. Izipikha ngokuphindaphindiwe waphawula abasubathi nomphumela omuhle ebonakalayo izitofu fat, ngakho-ke uma bagxile ngokucacile imiphumela, singasebenzisa uwasebenzise ngokuphepha. Kubandakanya kulolu hlelo lwakhe lokuvimbela ukuqeqeshwa labasizi ngoba zhiromobilizatsii, ungakwazi ngokushesha athole imiphumela oyifunayo.

Ngakho, ngokuhlanganisa zonke izindlela kwesisindo kahle, uyokwazi ukufeza imiphumela ngesikhathi esifushane futhi ulahlekelwe isisindo. Into esemqoka - ukukhumbula ukuthi konke kumele wasondela nangengqondo futhi kungafanele igijimele ukweqisa. ukusikeka ezinkulu ukudla noma umsebenzi ngokweqile ngeke kuholele yalokho omuhle, kodwa kunalokho, kunalokho, kuyoletha umphumela engathandeki kakhulu ukuwohloka futhi ekunqandeni umzimba. Qeqesha kanye Yidla ngokuhlakanipha!